| Location: Mapleton,UT,USA Member Since: Aug 22, 2012 Gender: Male Goal Type: Local Elite Running Accomplishments: 1:08:17 Drop 13 Half 2015
2:41:14 St George Marathon 2012
17:28 5k Rex Lee 2015 (but sub 16 inside some of my halves, downhill doesn't count) Short-Term Running Goals: 2013 Races
2014 Races
2015 Races!
1/3 Snowman Half - 1:23:14 1st
Total Domination
3/7 Rex Lee Cancer 5k - 16:53 7th (5k PR)
Masters Domination
3/21 Running of the Leopards - 16:48 13th
AG Domination
4/11 Timp Shadow - 21:28 5th (1k PR)
Masters Domination
4/18 Salt Lake Half Marathon - 1:20:56 18th
AG Domination
5/2 Provo City Half Marathon - 1:16:12 4th
Masters Domination
5/9 - Dino Half - 1:15:20 1st (CR)
Course Domination
5/30 Timp Trail Half - 1:50 1st
Total Domination
6/6 Art City 5K - 17:20 13th
AG Domination
6/13 Drop 13 - 1:08:17 (PR) (CR)
Course Domination Long-Term Running Goals: 17:00 5k
1:08 downhill half [done]
34:30 10k
Never get old Personal: Married, three kids, have a problem with going out too fast in races but it's too fun to quit Favorite Blogs: |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.75 | 5.56 | 2.00 | 1.53 | 62.84 |
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.04 | 0.00 | 0.00 | 0.00 | 8.04 |
| Nice EZ8 by the gym to shake things out, still can't believe how easy that 20 was on Saturday :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 6.40 | 0.56 | 0.00 | 1.18 | 8.14 |
| OK, another Springblade test. This time I ran uphill intervals, switching the Kinvaras and the Springblades each time. I have a hill that rises 115 feet in 0.28 miles - a perfect test. So I put on the S and ran 1.83 WUat 8:03, then got
(S) 1:46
(K) 1:52
(S) 1:56
(K) 1:56
I kind of overdid the first one, so results go niether way. So I decided to try a new experiment - run up the hill at HM effort, then bomb down it. I got
(S) 2:33/1:10
(K) 2:26/1:10
So I don't see a real difference, and now that 4x1 I did two weeks ago is way more impressive. But I was running a 4:11 pace on those downhills so Nebo watch out :)
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.15 | 0.00 | 0.00 | 0.00 | 8.15 |
| 8 EZ and gym, I think I had a breakthrough today. I figured out why I go fast sometimes and slow others, and why the first mile is so much easier than the last. It's lazy ankle. When I focused on that, my breathing stayed much more constant and predictable for a given pace. But the ankles were complaining! So now I need to vastly strengthen my ankles and then I won't drop off so badly after mile 1 or 2 because I am shifting effort to large muscles.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 5.79 | 1.00 | 1.00 | 0.35 | 8.14 |
| I was so not in the mood to run this morning. So I started off plodding in a random direction. After about two miles my body suddenly wanted to have something more aerobic, so I threw in a MP 6:30. Then I went a few more EZ and it asked for another solid effort so I did a 5:58 uphill, feeling really good on that one. Now I was getting excited and it asked for 10x10 so I did a great series of hill sprints and headed home.
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 8.00 | 0.00 | 0.00 | 0.00 | 8.00 |
| 15 moderate to intense on the bike, really. I was a bit sore.
Then 5.5 more really easy at the night to drop the car at HCGC
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| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 17.37 | 4.00 | 1.00 | 0.00 | 22.37 |
| PR on mile 19 of Hope to Hobble! 4:45! I was feeling a bit sluggish and tired after running low and slow for so long so I did a 1 mile pickup and holy smokes did that make the rest of the run go easier. It was a total rejuve. The rest of the run was great like usual, nice to change things up a bit. Of course I have killer long runs for the next three weeks with Nebo Half, Big Cottonwood Full, and high altitude training, so lots to look forward to.
Hey I just noticed I was .05 short of my all time weekly volume record! I am going to go run an eighth :)
| | Comments(4) |
| | Easy Miles | Marathon Pace Miles | Threshold Miles | VO2 Max Miles | Total Distance | | 53.75 | 5.56 | 2.00 | 1.53 | 62.84 |
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